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Peyton

by aiden B.
1 athletes joined

Program Description

to grow

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2025 07:39
  • Last Edited
    Aug 03, 2025 03:24

Summary

Embark on an 8-week journey with the Peyton program, designed to sculpt your upper and lower body through a balanced 6-day training regimen. Each session targets key muscle groups with a mix of compound and isolation exercises, ensuring you build strength and definition effectively. From the powerful bench press to the focused Bulgarian split squat, you'll engage in a variety of movements that challenge your limits and enhance your performance. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.4%
Upper Back
10%
Chest
9.8%
Hamstrings
9.7%
Abs
8.7%
Glutes
8%
Lats
7.8%
Biceps
7.6%
Triceps
6.8%
Front Delts
5.4%
Calves
3.5%
Adductors
3%
Rear Delts
3%
Middle Delts
2.3%
Abductors
1.7%
Lower Back
1.4%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8-10
2
Chest Fly (Cable)
1
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 8
RPE 8
5
Lat Pulldown
1
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
1
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8-10
2
Chest Fly (Cable)
1
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 8
RPE 8
5
Lat Pulldown
1
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
1
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8-10
2
Chest Fly (Cable)
1
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 8
RPE 8
5
Lat Pulldown
1
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
1
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8-10
2
Chest Fly (Cable)
1
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 8
RPE 8
5
Lat Pulldown
1
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
1
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8-10
2
Chest Fly (Cable)
1
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 8
RPE 8
5
Lat Pulldown
1
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
1
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8-10
2
Chest Fly (Cable)
1
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 8
RPE 8
5
Lat Pulldown
1
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
1
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8-10
2
Chest Fly (Cable)
1
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 8
RPE 8
5
Lat Pulldown
1
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
1
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8-10
2
Chest Fly (Cable)
1
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 8
RPE 8
5
Lat Pulldown
1
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
1
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 7
4
Chest Fly (Machine)
1
8 reps
RPE 9
5
Seated Dip (Machine)
1
6 reps
RPE 10
6
Hammer Curl
1
8 reps
RPE 8
7
Shrug (Trap Bar)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 7
4
Chest Fly (Machine)
1
8 reps
RPE 9
5
Seated Dip (Machine)
1
6 reps
RPE 10
6
Hammer Curl
1
8 reps
RPE 8
7
Shrug (Trap Bar)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 7
4
Chest Fly (Machine)
1
8 reps
RPE 9
5
Seated Dip (Machine)
1
6 reps
RPE 10
6
Hammer Curl
1
8 reps
RPE 8
7
Shrug (Trap Bar)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 7
4
Chest Fly (Machine)
1
8 reps
RPE 9
5
Seated Dip (Machine)
1
6 reps
RPE 10
6
Hammer Curl
1
8 reps
RPE 8
7
Shrug (Trap Bar)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 7
4
Chest Fly (Machine)
1
8 reps
RPE 9
5
Seated Dip (Machine)
1
6 reps
RPE 10
6
Hammer Curl
1
8 reps
RPE 8
7
Shrug (Trap Bar)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 7
4
Chest Fly (Machine)
1
8 reps
RPE 9
5
Seated Dip (Machine)
1
6 reps
RPE 10
6
Hammer Curl
1
8 reps
RPE 8
7
Shrug (Trap Bar)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 7
4
Chest Fly (Machine)
1
8 reps
RPE 9
5
Seated Dip (Machine)
1
6 reps
RPE 10
6
Hammer Curl
1
8 reps
RPE 8
7
Shrug (Trap Bar)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 7
4
Chest Fly (Machine)
1
8 reps
RPE 9
5
Seated Dip (Machine)
1
6 reps
RPE 10
6
Hammer Curl
1
8 reps
RPE 8
7
Shrug (Trap Bar)
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Hip Adductor (Machine)
1
8 reps
RPE 10
4
Leg Extension
1
12 reps
RPE 8
5
Standing Calf Raise
1
10 reps
RPE 10
6
Hanging Leg Raise
1
10-15 reps
RPE 8
7
Mountain Climber
1
30 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 7
4
Standing Pullover (Cable)
1
8 reps
RPE 10
5
Face Pull
1
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
10 reps
RPE 7
7
Tricep Kickback
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 7
4
Standing Pullover (Cable)
1
8 reps
RPE 10
5
Face Pull
1
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
10 reps
RPE 7
7
Tricep Kickback
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 7
4
Standing Pullover (Cable)
1
8 reps
RPE 10
5
Face Pull
1
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
10 reps
RPE 7
7
Tricep Kickback
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 7
4
Standing Pullover (Cable)
1
8 reps
RPE 10
5
Face Pull
1
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
10 reps
RPE 7
7
Tricep Kickback
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 7
4
Standing Pullover (Cable)
1
8 reps
RPE 10
5
Face Pull
1
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
10 reps
RPE 7
7
Tricep Kickback
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 7
4
Standing Pullover (Cable)
1
8 reps
RPE 10
5
Face Pull
1
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
10 reps
RPE 7
7
Tricep Kickback
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 7
4
Standing Pullover (Cable)
1
8 reps
RPE 10
5
Face Pull
1
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
10 reps
RPE 7
7
Tricep Kickback
1
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Chest Press (Machine)
1
10 reps
RPE 7
4
Standing Pullover (Cable)
1
8 reps
RPE 10
5
Face Pull
1
12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
10 reps
RPE 7
7
Tricep Kickback
1
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Standing Calf Raise
1
10 reps
RPE 10
4
Hanging Leg Raise
1
10-15 reps
RPE 8
5
Mountain Climber
1
30 reps
RPE 7.5
6
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8
7
Hip Abductor (Machine)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Standing Calf Raise
1
10 reps
RPE 10
4
Hanging Leg Raise
1
10-15 reps
RPE 8
5
Mountain Climber
1
30 reps
RPE 7.5
6
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8
7
Hip Abductor (Machine)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Standing Calf Raise
1
10 reps
RPE 10
4
Hanging Leg Raise
1
10-15 reps
RPE 8
5
Mountain Climber
1
30 reps
RPE 7.5
6
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8
7
Hip Abductor (Machine)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Standing Calf Raise
1
10 reps
RPE 10
4
Hanging Leg Raise
1
10-15 reps
RPE 8
5
Mountain Climber
1
30 reps
RPE 7.5
6
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8
7
Hip Abductor (Machine)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Standing Calf Raise
1
10 reps
RPE 10
4
Hanging Leg Raise
1
10-15 reps
RPE 8
5
Mountain Climber
1
30 reps
RPE 7.5
6
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8
7
Hip Abductor (Machine)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Standing Calf Raise
1
10 reps
RPE 10
4
Hanging Leg Raise
1
10-15 reps
RPE 8
5
Mountain Climber
1
30 reps
RPE 7.5
6
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8
7
Hip Abductor (Machine)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Standing Calf Raise
1
10 reps
RPE 10
4
Hanging Leg Raise
1
10-15 reps
RPE 8
5
Mountain Climber
1
30 reps
RPE 7.5
6
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8
7
Hip Abductor (Machine)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
3
Standing Calf Raise
1
10 reps
RPE 10
4
Hanging Leg Raise
1
10-15 reps
RPE 8
5
Mountain Climber
1
30 reps
RPE 7.5
6
B-Stance Romanian Deadlift (Dumbbell)
1
8 reps
RPE 8
7
Hip Abductor (Machine)
1
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8-10
2
Chest Fly (Cable)
3 Sets
12 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
6-8 Reps
@8
@8
5
Lat Pulldown
4 Sets
12 Reps
@8.5
6
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Lying Leg Curl
3 Sets
15 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@9
3
Hip Adductor (Machine)
2 Sets
8 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@8
5
Standing Calf Raise
2 Sets
10 Reps
@10
6
Hanging Leg Raise
2 Sets
10-15 Reps
@8
7
Mountain Climber
3 Sets
30 Reps
@7.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
12 Reps
@7
2
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@7
4
Chest Fly (Machine)
3 Sets
8 Reps
@9
5
Seated Dip (Machine)
2 Sets
6 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@8
7
Shrug (Trap Bar)
3 Sets
10 Reps
@8
Day 4
1
Lying Leg Curl
3 Sets
15 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@9
3
Hip Adductor (Machine)
2 Sets
8 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@8
5
Standing Calf Raise
2 Sets
10 Reps
@10
6
Hanging Leg Raise
2 Sets
10-15 Reps
@8
7
Mountain Climber
3 Sets
30 Reps
@7.5
Day 5
1
Russian Twist
3 Sets
1 mins
@6
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
2 Sets
10 Reps
@7
4
Standing Pullover (Cable)
3 Sets
8 Reps
@10
5
Face Pull
3 Sets
12 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
10 Reps
@7
7
Tricep Kickback
2 Sets
12 Reps
@8
Day 6
1
Lying Leg Curl
3 Sets
15 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@9
3
Standing Calf Raise
2 Sets
10 Reps
@10
4
Hanging Leg Raise
2 Sets
10-15 Reps
@8
5
Mountain Climber
3 Sets
30 Reps
@7.5
6
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
7
Hip Abductor (Machine)
3 Sets
10 Reps
@10